Going keto can be great for losing weight, increasing energy, and improving your health, but when too much focus is on the macros, you can end up with keto constipation. Fortunately, keto constipation can be quickly remedied by increasing your consumption of low carb veggies like broccoli and cabbage and supplementing with key minerals like magnesium.
In this article you will discover:
Keto Constipation Cure #1: Eat More Veggies
If you’re suffering from digestive issues like constipation or diarrhea, it’s likely you’re not getting enough fiber and fiber comes from vegetables on the keto diet.
It’s a common misconception that the keto diet consists of just meat and cheese. Yes, many veggies have carbs, but here’s the secret to getting tons of nutrient-rich veggies:
- There are plenty of naturally low-carb vegetables to choose from
- You count net carbs on a ketogenic diet and;
- Veggies are a great conduit for delicious fats like avocado, olive oil, and MCT oil
Net carbs are calculated by taking the entire number of carbs per serving and subtracting the grams of fiber per serving.
Example: 1 cup of broccoli = 6 grams carbs – 2 grams fiber = 4 net carbs
And if you’re not into calculating net carbs, here’s an idea of some low-carb veggies to add to your meal plan:
- Bell peppers
- Green beans
Keto Constipation Cure #2: Add Key Minerals
In addition to constipation, many brand new keto dieters find themselves experiencing fatigue, brain fog, and the dreaded keto flu. As you’re transitioning to using fat as fuel, it’s inevitable that you’ll experience some discomfort, but it doesn’t have to be debilitating.
One of the reasons you may not be feeling "regular" is a mineral imbalance. The keto diet can have a diuretic effect in the first week or so, which increases your excretion of key minerals like sodium, potassium, calcium, and magnesium.
To fix this, find a stevia-sweetened electrolyte supplement with magnesium, potassium, and calcium. Shoot for about 2,000-4,000mg of sodium, at least 300mg of magnesium, and 1,000mg of potassium per day to help alleviate constipation, fatigue and other symptoms. One of our favorite mineral supplements is Natural Calm Plus Calcium. It comes in unflavored as well as Raspberry-Lemon versions and it definitely "gets things moving" when you hit the right dose!
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